In recent years, Turmeric has been promoted up the ranks in the world of spices- from its humble beginnings as an ingredient in a curry powder to taking its place on the menu of plenty of trendy cafes. It is also widely available in powder or capsule form from the supermarket or health food stores.
Turmeric is inherently poorly absorbed and all Turmeric unfortunately is not created equal. It can be adulterated with the addition of chalk or colour to the product. This is why it’s important to look at the quality of the company/product in the first place and also to look at adding Turmeric via dietary sources.
With its signature brown skin and bright orange flesh, Turmeric is derived from the root of the Curcuma Longa plant, belonging to the group of oldest cultivated spice plants that grow in Asia and Central America.
Curcumin is the active constituent in Turmeric that gives it its distinctly golden hue and this itself has the medicinal properties.
Turmeric has long been recognised and revered by traditional systems of medicine such as Ayurveda, Traditional Chinese Medicine and Western herbal medicine for its health promoting and healing benefits.
There are huge amounts of studies on Turmeric showing benefits in reducing inflammation via a reduction of inflammatory cytokines and as a potent as an anti-oxidant to help protect against free radical damage.
This means that adding more turmeric to your life might help with joint pain and inflammation, support liver and digestive function, promote healthy digestion, supports health and function of the immune system and an improved microbiome.
Dietary sources include making your own Turmeric latte, adding Turmeric to smoothies, adding it to roast vegetables, soups, stews and curries.
Megan Reilly, Senior naturopath at NIIM, gives us her recommendations on the easiest ways to incorporate Turmeric into your daily health regime.
The Golden Goddess salad dressing recipe (below) for a tasty way to access the health benefits of Turmeric, and the CurcuGuard 500 by Medlab Turmeric supplement, a fuss free alternative for incorporating Turmeric into your routine, and make sure you enjoy this nutritional powerhouse on a daily basis!
Ingredients
1/4 Cup tahini
1/4 Cup fresh lemon juice
2 tbsp extra virgin olive oil
1 inch fresh grated ginger
1 clove garlic, minced
1 tbsp apple cider vinegar
1 tsp ground turmeric
1/4 tsp cayenne pepper
1/4 black pepper
1 tbsp honey
Salt to taste
Method
1 - Place all ingredients into a blender and process until smooth.
2 - Adjust seasoning as necessary.
3 - If dressing is too thick or thickens after storing, add some water to dilute it.
4 - Pour over your favourite salad, protein or roasted vegetables.
We are here to help:
You can book an appointment with our NIIM GPs and naturopaths to determine your specific needs on (03) 9804 0646 ☎️
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A |
AVOCADO
Avocados are a good source of Glutathione - a powerful antioxidant associated with immune system health, needed for the lymphoid cells.
B |
BROCCOLI - CRUCIFEROUS VEGETABLES – Cabbage, Cauliflower, Brussel Sprouts, Bok Choy, Kale, Radish etc.
These are supercharged with vitamins and minerals.
High in beta-carotene, potassium, magnesium, zinc, and iron.
B vitamins (B1, B2, B3, and B6), as well as Glutathione and fibre.
BEETROOT
Beetroot juice is a good source of vitamin C and other important nutrients . Vitamin helps boost your immune system and protect cells from damaging free radicals. It also supports collagen production, wound healing, and iron absorption
BERRIES
Berries are a great source of vitamin C. Dark berries like blackberries, strawberries and blueberries and Elderberries and raspberries are also a great source of flavanols which are highly effective antioxidants.
Results of various studies demonstrate the potency of berries and suggest berries can serve as a strong adjuvant to established treatments or therapies for a variety of gastrointestinal and immune-related illnesses.
C |
CITRUS FRUITS
Because Vitamin C improved immunity. Key to fighting infections.
Popular citrus fruits include:
Your body doesn't produce or store it, you need daily vitamin C for continued health.
Vitamin C is a powerful antioxidant helps strengthen the body’s natural defences.
CHOCOLATE – DARK
Dark chocolate is loaded with healthy nutrients.
The higher the concentration of cacao, the more positive the impact on cognition, memory, mood, immunity and other beneficial effects.
CEREALS
Healthy grain breads and natural grain cereals – ideally not toasted and certainly no added sugar
CAPSICUM - RED PEPPERS
Red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene and vitamin C, which is good for our immune system and our eye and skin health.
E |
EGGS – nutrients for immunity.
F |
FISH
Oily fish (including mackerel, tuna, salmon, sardines, herring, and trout) – fresh, smoked or canned.
Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check.
Tips: Make sure you have your daily dose of Omega-3 with Nordic Natural's Ultimate Omega 180c
OYSTERS & Other SHELLFISH
Oysters contain particularly high amounts of zinc and Vit A.
These vitamins and minerals in oysters are critical for proper immune function.
Shellfish like oysters, crab, mussels and prawns can all contribute to your daily zinc needs.
G |
GARLIC and ONION FAMILY
Garlic has antibacterial, antiviral, and anti-fungal properties. The antiviral properties may be helpful in reducing the severity of colds, flu or viral infections.
Fermented garlic can lower blood pressure in 90% of people and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
Garlic contains compounds that naturally act to destroy bacteria and infection, which helps support your immune system.
Onion Family feeds the good gut microbes.
GINGER
Compounds in ginger root have potent anti-inflammatory and immune-boosting properties. Ginger has proven antibacterial and antiviral properties.
Tips: Biohawk Ginger relief provides ginger nutrients in a capsule.
GREENS - Dark, leafy greens
Dark, leafy greens are good sources of beta carotene, which is associated with reducing inflammation and increasing disease-fighting cells, which help support your immunity.
Since beta carotene converts to the fat-soluble vitamin A, it’s a good idea to pair dark, leafy greens with a healthy fat, like olive oil, fish oils nuts, for best absorption.
Dark leafy greens include:
SPINACH
Has a high content of multiple nutrients plus folate, vitamin A, vitamin C, fiber, magnesium, and iron. The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair. Spinach may increase the infection-fighting ability of our immune systems.
GRAINS – WHOLEGRAINS
Spelt, Quinoa, Wholemeal, Oats, Brown Rice, Whole Rye, Whole grain Barley, Buckwheat,
Whole grains are not only full of nutrients plus vitamins and fibre, they contribute to a healthier gut microbes and better immune responses.
K |
KIWI
Kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts immunity to fight infection.
L |
LEGUMES
Such as beans, peas, chickpeas, lentils, lupins, soybeans, and others.
Legumes are a good food source for your gut bacteria, which supports the immune system. an excellent source of nutrients plus fiber and protein, playing an important role in building cells, including those of your immune system.
M |
MUSHROOMS
Are amongst most powerful immune stimulating foods plus high in selenium and B vitamins like riboflavin and niacin. These minerals and vitamins are necessary for the immune system to work in tip top form. Mushrooms are also high in polysaccharides, sugar-like molecules that boost immune function. Vitamin D.
Mushrooms growing in sunlight have about the highest Vitamin D of any food.
Tips: Try the comforting Vegan Vitality Broth with Super Mushrooms broth from Broth & Co.
N |
NUTS – Especially ALMONDS
Contain numerous nutrients plus Vitamin E – essential for a healthy immune system. It is an antioxidant our immune system needs to function properly. Nuts, such as almonds, are packed with the vitamins and also have healthy mineral and fats.
O |
OLIVE OIL & OLIVE LEAF EXTRACT
Extra Virgin OO has immune stimulating properties plus anti-inflammatory actions and is a good source of antioxidants.
Olive Leaf Extract can be used to stimulate immunity and to relieve symptoms of coughs, colds & flu, sore throats and upper respiratory tract infections.
Best oil to use for cooking , most resistant to heat, canola is worst
P |
Probiotics- contain microbes
Are friendly bacteria, as in good natural yoghurt greater numbers or taken as a supplement. Foods that contain probiotics - yoghurt, miso, sauerkraut, kefir, natto, tempeh and kombucha.
Probiotic Supplements
Always take last thing at night as least acid in stomach which can destroy the microbes
Tips: The Medlab Gastro daily 150g offers a real relief by regulating your intestinal bacteria flora.
Prebiotics – feed friendly microbes
Foods that contain Prebiotics - Onion family, artichoke (Jerusalem), bananas, pomegranates asparagus, beans especially soy beans , lentils, chickpeas, raw oats, unrefined wheat and barley, honey , pistachios, almonds .
POTATO - SWEET
High in vitamins A & C plus special other nutrients. These nutrients are crucial for immune function and great for your skin. High fibre
POMEGRANATE
Pomegranate extracts have antiviral properties against the flu, herpes, and other viruses. In addition to fighting bad viruses and bacteria, there is evidence that pomegranate extracts promote the growth of beneficial gut flora that boosts the immune system including Bifidobacterium and Lactobacillus.
PAPAYA
Papaya is another fruit loaded with vitamin C and other nutrients . Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. As well Papaya contains potassium, B vitamins, and folate, all of which are beneficial to your overall health.
S |
SEEDS: Pumpkin and many other seeds
High source of zinc, rich in Omega-3 and magnesium which helps boost immunity.
T |
TOMATOES – Lycopene
Tomatoes provide the three major antioxidant vitamins: beta-carotene, vitamin C and vitamin E. Tomatoes in sauce and paste –low salt & sugar .Need to consume with an oil eg olive oil as lycopene is fat soluble
TEA - (Nature’s Cuppa has excellent organic ,low caffeine teas, these include Black, Green & Tumeric and are low caffeine)
Antioxidants in tea, polyphenols and flavonoids are credited with boosting immune function. These compounds may also reduce the risk of heart disease. Drinking green tea favorably affects blood lipids, increasing good HDL cholesterol and decreasing LDL bad cholesterol, triglycerides, and total cholesterol. As this tea is low caffeine you can leave tea bag in cup to increase nutrients, the amounts becomes similar to green tea and then add milk .
TURMERIC
Contains curcumin which is the active ingredient.
Highly anti-inflammatory and helps bolster the immune system by increasing the immunomodulating capacity of the body.
W |
WATERMELON
Immune-boosting fruit. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.
BAD FOR IMMUNITY
So don’t forget to eat well and meditate!
Our Naturopaths are available to help you boost your immune system, don't hesitate to reach them through the Live Chat on your online dispensary, by email at dispensary@niim.com.au, or by visiting them directly at our Clinic Dispensary — you can book your appointment here!
]]>Over recent years much emphasis has been placed on reducing sunlight exposure and as a consequence we have seen an alarming rise in Vitamin D deficiency. Integrative medicine practitioners have, for a long time extolled the virtues of one single important vitamin– Vitamin D. Now many years and research studies later, the medical establishment is beginning to take seriously the importance of this essential vitamin on our overall health.
]]>By Professor Avni Sali
“Humans are similar to outdoor plants, we cannot survive without sunshine”
Vitamin D is synonymous with bone health but has other very significant actions in our bodies. It supports our health system in so many ways, impacting directly on every major aspect of our health. There is a growing body of evidence for vitamin D across a wide spectrum of health issues. To illustrate just how important this vitamin is, here are just some of the vital functions it performs:
It may come as a surprise to many Australians that we are a nation where Vitamin D deficiency is so common, despite being a land of warmth and sunshine. An estimated 70% of Australians are Vitamin D deficient.
Unfortunately our exposure to the ‘sunshine vitamin’ is minimal due to several facts, in particular our very high percentage of urban dwellers, the majority of whom work indoors. Covering up with sunscreens and clothing has neglected the essential role of Vitamin D for our survival. We have failed to understand that in order to thrive we need to absorb the sunshine and benefit from the Vitamin D it provides us, just as it does for all living organisms.
There are two primary types of UV rays from sunlight, the vitamin-D-producing UVB rays and the skin-damaging UVA rays. Both UVA and UVB can cause burning. UVA penetrates your skin more deeply than UVB, and contributes to photoaging, skin damage and skin cancers. UVB rays need to come into direct contact with your skin in order to produce Vitamin D. UVB rays can be blocked by glass, but not UVA rays, so you won’t generate Vitamin D by sunlight coming through a window, but it can still give you sunburn. Overall good nutrition with a healthy diet of natural antioxidants is beneficial to counteract the effects of sun damage.
The ethnic diversity of the Australian public brings different challenges to the individual’s ability to produce this vitamin. For example, people with dark skin are at higher risk of deficiency. The dark skin pigmentation acts as a filter to the UVB and reduces synthesis of Vitamin D. People who do not have dark skin, e.g. mainly from Caucasian origin, generally have better production of Vitamin D from sunlight. People who are most likely to have deficiencies will include those:
The important role of Vitamin D is being explored in current worldwide pandemic. Researchers from various countries are investigating Vitamin D its benefits in the context of Covid19 and respiratory infections. The data is showing strong support for the use of Vitamin D in prevention and treatment.
In 2017, a major medical review in one of the British MedicalJournal( BMJ) showed that Vitamin D supplementation was protective against respiratory viral infections, such as colds and the flu. Vitamin D deficiency is common worldwide, especially during winter months. The link between Vitamin D and our immune system clearly shows that low levels of Vitamin D correlate with susceptibility to viral and respiratory infections. Vitamin D levels are an essential protection against viral infections and this has never been more important right now with the Corona Virus threatening the world population.
Most people infected with the COVID-19 virus will experience either no symptoms or mild, moderate or severe respiratory illness. Older people and those with underlying medical problems like obesity, cardiovascular disease, diabetes, chronic respiratory disease and immune-supressed cancer patients are more likely to develop serious illness. Vitamin D supplementation is one simple step we can all implement right now.
Sun energy turns a precursor in the skin into pre-Vitamin D3 which is carried to the liver and then the kidneys where it is transformed into active form used by our bodies: 1,25-dihydroxy Vitamin D3.
When your skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun's ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur. Vitamin D has many roles in the body and is essential for optimal health.
Sunlight exposure of the skin is the best method. However we must understand the balance required between avoiding an increased risk of skin cancer by excessive sun exposure and achieving enough exposure to maintain adequate Vitamin D levels.
Small amounts, even 10 minutes of daily sunlight exposure can be beneficial for obtaining Vitamin D, but many people require more. Optimal exposure times will vary according to the individual and with other factors such as regions, conditions, temperatures etc.
Websites such as Sun Smart can advise us of optimal sun exposure times depending upon where we live. www.sunsmart.com.au
Vitamin D is fat soluble and hence fats or oils facilitate absorption. Few foods in nature contain vitamin D. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Some mushrooms provide vitamin D especially if they have been exposed to sunlight or ultraviolet light.
Vitamin D levels need to be checked annually by your medical practitioner who can advise on the correct doses of supplementation for the individual. It is important not to self-medicate as dosage will rely on several factors which include: how low the levels are; age; body weight; skin type; diet and other.
Low Vitamin D can also lead to depressed mood. Sunshine also boosts our serotonin levels, thus improving our moods. My prescription for good health includes daily exercise, daily sunlight exposure, adequate sleep and healthy diet including supplementation where necessary, e.g. Vitamin D, and a good dose of dark chocolate!
Earth’s survival is dependent on sunshine as it is for humans.
Check our NIIM naturopaths Vitamin D supplements selection below!
Medlab NanoCelle D3 and Medlab NanoCelle D3 with K2 ☀️
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